Forge Fitness – WOD

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Workout

Metcon (Checkmark)

“Spider Roll”

Every minute (20:00)

200m/175m Row

Target time each set: 38-45 seconds

Time cap each set: 50 seconds

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up):

Ring Transitions

– 10-12 minutes to practice –

Cooldown

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Accessory

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WORKOUT OF THE DAY